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Saturday, August 31st - Hotshots19 - RIP
Posted: 30 August 2013 05:44 PM   [ Ignore ]
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SATURDAY 130831

“Hotshots 19”

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Post time to comments.

Hotshots19_th.jpg

The mainpage of CrossFit directs new people here for help getting started.
CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 30 August 2013 07:33 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx

Women - 95

Pack
Four rounds for time of:
30 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Women - 65

Puppies
Three rounds for time of:
15 Squats
10-25 pound Power clean, 19 reps
7 Strict Pull-ups (assisted or beginner okay)
Run 400 meters

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 30 August 2013 07:33 PM   [ Ignore ]   [ # 2 ]
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Big Dawgs
as Rx

Women - 95

Pack
Four rounds for time of:
30 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Women - 65

Puppies
Three rounds for time of:
15 Squats
10-25 pound Power clean, 19 reps
7 Strict Pull-ups (assisted or beginner okay)
Run 400 meters

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 31 August 2013 01:50 AM   [ Ignore ]   [ # 3 ]
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RIP Hotshots!

“Hotshots 19” - Pack+
Four rounds for time of:
30 Squats
130 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Time 27:13

Tough one, escpecially the cleans. Not sure i should have done it at that weight, caused a lot og breaks for each round…

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 31 August 2013 02:25 AM   [ Ignore ]   [ # 4 ]
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Hotshots 19

Change of plans when this came up. R.I.P.

Wu: yes

WOD (pack)
4 rft
30 squat
19 power clean 42 kg
7 strict pull ups
400 meter run
22:16 squats unbroken, cleans split in 2 sets. Pull ups at the end singels. Excellent scaling on this. Thx GD.

MWOD:
K* 8 min
50 sit ups

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 31 August 2013 04:11 AM   [ Ignore ]   [ # 5 ]
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10 x 100m Sprints
Fastest-17:02 PR
Slowest-19:11

10 Rounds
10 Push Ups (Knees)
8 Box Jumps 20”

150 Sit Ups

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 31 August 2013 05:03 AM   [ Ignore ]   [ # 6 ]
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THURSDAY 130829

“Annie”

Puppies:
25-20-15 and 10 rep rounds of:
Jump Tucks
Sit-ups

11:21

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M/35/6’0”/238lbs/tons ‘o’ fat %

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Posted: 31 August 2013 06:10 AM   [ Ignore ]   [ # 7 ]
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06:20   Morning all. I started the day with intention of running 5K. The wife was also doing laps on our Property. I got half way into 1st lap and got stopped by Mojave Green Rattler. I had to wait for Wife to catch up to me. So I could point it out to her since it was in its defensive posture next to running path and not going about its business. Funny how that throws your whole tempo off. I’ll try something later. wink                                                          07:12       I decided to go out and get something done.( Hotshots 19)  Puppies modified.  30 squats , 19 Cleans x 88 lbs.  7 band assisted pull ups and 400 meter run( Tim Conway Old Man shuffle) LOL  3 rounds   for time .17:14 tongue rolleye I hate high humidity days. Have a great weekend all.  RIP Hotshots 19 flag                                                                                                                                          09:02   Day not done yet. forgot Box squats.  44 x 5, 88 x 5, 132 x 5, 176 x 3, 220 x 3, 242 x 3, 264 x 3. All done with good form, 1 ” below parallel . Emphasis on loading glutes, hips. touch and go on box. not sitting and rocking.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 31 August 2013 06:29 AM   [ Ignore ]   [ # 8 ]
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Rest day today; RIP hotshots. I’ll attack this one in the coming week.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 31 August 2013 06:41 AM   [ Ignore ]   [ # 9 ]
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Saturday 130831   5:00 am start -  cooler this morning - but recent rains have humidity high.  Temp about 80 degrees - nice.

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 ab-mat sit ups, 15 good-mornings w/45 # bar, 12 dips.  (no pull-ups, see WOD).

WOD: 
Hotshots 19
Pack
Four rounds for time of:
30 Squats
95 pound Power clean, 19 reps - SUB 75 pounds. 
7 Strict Pull-ups
Run 400 meters

Time = 26:10

I scaled the weight on power cleans a little lighter - my lower back felt a little sore and didn’t want to chance injury.  My technique on cleans is not very good. Too much pulling with shoulders & back. 

I was wishing I could make the trip to Prescott this morning to join in the event they have today, It would only be a 2 hour drive to get there, but I could not get out of working today.
I may have never met any of these firefighters or their families but I am deeply grateful and thankful to them for their sacrifice.

John 15:13 “Greater love has no man than this, that a man lay down his life for his friends.”

In Memory Of
Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 31 August 2013 06:49 AM   [ Ignore ]   [ # 10 ]
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Pack:

33:59

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 31 August 2013 06:56 AM   [ Ignore ]   [ # 11 ]
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August 31, 2013

Run 400 m. x 4 with 2 Min rests

Warm up - Walk .73 miles

Run 400 m. x 4, 2 min rest - 13:57

Cool down - Walk .75 miles

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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Posted: 31 August 2013 07:29 AM   [ Ignore ]   [ # 12 ]
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Strength: shoulder press
5-5-5
95-105-115

WOD: Saturday 130831

“Hotshots 19”

Pack
Four rounds for time of:
30 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

24:10

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 31 August 2013 07:32 AM   [ Ignore ]   [ # 13 ]
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David J H - 31 August 2013 06:41 AM

Saturday 130831   5:00 am start -  cooler this morning - but recent rains have humidity high.  Temp about 80 degrees - nice.

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 ab-mat sit ups, 15 good-mornings w/45 # bar, 12 dips.  (no pull-ups, see WOD).

WOD: 
Hotshots 19
Pack
Four rounds for time of:
30 Squats
95 pound Power clean, 19 reps - SUB 75 pounds. 
7 Strict Pull-ups
Run 400 meters

Time = 26:10

I scaled the weight on power cleans a little lighter - my lower back felt a little sore and didn’t want to chance injury.  My technique on cleans is not very good. Too much pulling with shoulders & back. 

I was wishing I could make the trip to Prescott this morning to join in the event they have today, It would only be a 2 hour drive to get there, but I could not get out of working today.
I may have never met any of these firefighters or their families but I am deeply grateful and thankful to them for their sacrifice.

John 15:13 “Greater love has no man than this, that a man lay down his life for his friends.”

In Memory Of
Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23

Thanks for listing the names of these Brave Selfless Men. Good job on WOD also.  wink RIP Hotshots 19 flag

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 31 August 2013 07:38 AM   [ Ignore ]   [ # 14 ]
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Nancy

Deadlift 5x5
205-205-205-225-225
Wanted to do 215, but noticed missing weight halfway through.

Pack:
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps
women 35-45#

Time: ~18:00
4 rounds, subbed 500m rowing for running.
Row was 2:06 first round, 2:20 - 2:30 after that.
OHS unbroken first round, one break each round thereafter.

About 80 degrees & muggy at the gym

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 31 August 2013 09:14 AM   [ Ignore ]   [ # 15 ]
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DROMS

SATURDAY 130831

“Hotshots 19”

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Time - 40:26

RIP, Heroes!!!

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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